Nathanael: I put two of my most advanced athletes through an explosive outdoor track workout,
and since the weather is getting nice, I figured I would record it and put it on YouTube in case
you wanted to do this workout as well. Juwan is an overseas professional basketball player in Spain,
and Jacy is actually his little brother, and he is a senior in
high school and he is an elite track athlete. Speaker 2: Yo, send that to my dad immediately.
Nathanael:
What'd you say? Speaker 2: Send that to my dad immediately.
Show him what I do, show him what I do. Nathanael: This workout is meant to improve your
speed, your quickness, your change of direction, your vertical jump and your explosiveness
in general. And I'll put the workout, the sets and the reps on the screen right now,
in case you wanted to take a screenshot for when you do this workout later. But anyways, let's get
into the video. And as always, remember that if you subscribe to the channel and comment jump,
J-U-M-P, down below in the comment section, I will send you a free body weight vertical jump training
program. It's 20 weeks long, it's completely fire. It should be worth a hundred dollars, but
it's completely free to you if you comment jump down below in the comment section. Let's get it.
The first thing we did was one lap around the track at a slow to moderate pace,
just as a general warmup. But even though it was 90 degrees outside, they were already sweating at
10 in the morning, I still made them do a small warmup because your warmup is super important.
And I'm going to ask you a question right now. If I were to tell you the number one most important
part of your warmup, the one thing that you need to make sure that you do before you get into your
training, what would it be? What do you think the most important part of a warmup is? It is
not elevating your heart rate, although that is very important. It is not breaking a sweat,
although that is very important. It is raising your body temperature, and more specifically
your tissue temperature. You have to be raising the temperature of your muscles, your tendons,
your body temperature in general. That is the number one most important part of a warmup before
you begin to train, so that's exactly what we did. After we did our one lap around the track,
we got into the snake drill, which, we set up five cones. You really don't even need cones for this,
you really just need to be running in the formation of a snake. So we did two sets at
50% intensity, which is just half speed, and then we did two sets at 100% intensity going as fast
as we can. The snake drill is good, number one, because it gives us a little bit more of a warmup,
but also it gets a little bit of inversion and eversion of the ankle as you are running and
curving around the cones, or running and curving on the field, if you don't have any cones.
The next drill that we did are what I like to call curved cone touches,
and this drill is especially good for basketball players, because in basketball, you are constantly
running in that curved formation or that arc formation. You get a rebound and then you go on
a fast break and you don't all just run in the same spot. No, whoever has the ball is running
here and then you go out wide to do your fast break so that you can score on the other team. So
this is great for basketball because it is used so much in basketball. We did two sets at 50%,
two sets at 100%, just running around the cones in a curved formation going as fast as we can. You
go there and then back and then there. So three times through, two sets at 50%, two sets at 100%.
After the curved cone touches, we did a lateral mirror drill. So mirror, meaning you have the
partner and the partner's trying to mirror the same movements that you do. So you are the leader,
you're trying to fake out your partner. Your partner's trying to not get faked out and
they're trying to mirror you and stay with you as you move laterally. So it's a reactive drill
and it is a change of direction drill, and it works on your lateral speed and quickness. If
you don't have a partner to do this, then I will show you what to do right now on the screen. You
could just do lateral direction switches using five cones. And do this if you do not have a
partner. But we did four sets at 100% intensity, which is full speed. Two sets with Jacy as the
leader and two sets with Juwan as the leader. So you could do the same with your partner,
or do four sets total of the lateral direction switches by yourself if you do not have a partner.
After the lateral mirror drill, we did medicine ball overhead tosses. Now, if you do not have
a medicine ball, you can use a sandbag or another heavy object, but I would get yourself a medicine
ball, because they're going to come in handy if you're going to be training like an athlete
for the rest of your life, which you are. But if you do not have a medicine ball for now,
you can replace these medicine ball overhead tosses with any plyometric, like a standing
vertical jump, like a counter movement jump, or a broad jump, and just do the same sets and reps.
And the sets and reps are one set of 10 reps. So you just do a rep and then you rest a few,
and then you do a rep, rest a few until you are done with 10 medicine ball overhead tosses.
We obviously had a partner, so they did 10 each. Juwan did a rep and he threw it to Jacy,
and then Jacy got it and he threw it back to Juwan, and they just went back and forth until
they did 10 reps each. But if you do not have a medicine ball or a partner, you could just do
counter movement jumps or vertical jumps, resting 30 seconds in between each jump. Or broad jumps,
resting 30 seconds in between each jump. The next thing that we did was approach
hurdle jumps, and we did three sets of three jumps over the hurdles. Now, if you do not have hurdles,
I would just use imaginary hurdles. I've done it plenty of times. I've just imagined that there was
a hurdle there and I jumped over it. So just a two step approach jump into the air is going to work
just fine, three sets of three reps. But if you do have hurdles, three sets of three reps of two step
approach hurdle jumps is going to do you right. Now, after the two step approach hurdle jumps, we
did another three sets of three reps of reactive hurdle jumps. So for this one, you are not using
a two step approach, you are just jumping over and then reacting, working on your reactive strength,
hitting the ground and bouncing over the hurdles, three sets of three reps. And reactive strength
is extremely important. Reactive strength, if you're a basketball player, all that basketball
is is reactive strength. It's all just a series of reactive, dynamic, explosive movements,
so your reactive strength definitely has to be on point if you are a basketball player.
All right, guys, now we are into my favorite part of any track workout, we are going to move on to
the bleachers. If you don't have bleachers, I apologize, you can just add in some plyometrics
to the end of this. But if you do have bleachers, this is where you're going to take your vertical
jump and your bounce through the roof. The first thing that we did was really just a sprint up
the bleachers, we did two sets, and you are just going to skip a step and sprint up the
bleachers as fast as you possibly can. After that, we did single leg jumps,
making sure that we hit every single step. We did our right leg all the way up and then we
did our left leg all the way up, and we did that for two sets as well. Everything was two
sets except the very last exercise, which I will show you in a second. After the single leg jumps,
we did double leg jumps, meaning two feet this time. We actually held a medicine ball and we
hit every single stair on the way up. Now, if you don't have a medicine ball, you can really hold
anything weighted for this exercise. You could hold a dumbbell, you can hold a heavy backpack,
just make sure that you have a little bit of weight and hit every single step on the way up.
We had two sets of that one, and then directly after that one, we had the same exact thing,
except now we are skipping a step. So it's a double leg jump using two legs,
holding the medicine ball, skipping a step on the way up. So a little bit more force, a little bit
extra in your bounce as you jump up the stairs. Then last but not least, after we used the
medicine ball, we put the medicine ball down and we did one last set. This is where the set of one
comes in. We just did one last set to finish it off using body weight only, no medicine ball,
and we skipped a step on the way up using two legs. So one last set to finish it off.
And then, guys, this drill here is the very last thing that we did, it is kind of a finisher. It
is sprints but you sprint to the 20 yard line and then you walk back. Then you sprint to the 40 yard
line and you walk back. Then you sprint to the opposite 40, walk back. Sprint to the opposite 20,
walk back. Then you sprint the full a hundred yards of the football field and then you walk
back. So your walk back is really the only time that you get to rest, the rest of it is sprints,
pure force production, and little bit of cardio to finish it off, and that is the workout for today.
I hope you guys enjoyed, make sure that you like this video, subscribe to the channel and comment
jump, J-U-M-P, down below in the comment section if you want that free body weight vertical jump
training program, and I will see you guys in the next video. Take this, go do this workout and
increase your explosiveness as an athlete. Peace. Hey, thank you so much for watching this video. If
you've made it this far, you truly are a rare one. I do have a special offer for you. If you've ever
been interested in my programs or my coaching, if you've ever wanted me to personally coach you and
help you get results, all of that is available right over here. You can click that link, it'll
take you and you can sign up today, and we can get started and get you some crazy results. Peace.